3rds
8x push up
10x air squat
3rds
10x sit up
10x KB/DB swing
3rds
5x burpee
10x lunge
rest as needed btw sets

A: C&j 5x2 @moderate to heavy weight
B: Back squat 3-3-3
C: Strict pull ups 3set
D: 20min emom
5x Kb swing

• 45s. Row - Squat + twists
• 45s. Row - Up/down dog

• 45s. Row - Superman holds (alt.)

• Mobility...

• 2-3 rds: (Hard)
  6-10 cal Row
  6-10 Wallball
  (No Rest)

Normal warm up

Then pick 2 gymnastic weaknesses to work on
(E.g. pull-up, TTB, pistols, HSPU, handstand walk, rope climb) continue warming up for those movements

EMOM x 10
Min 1: 5-6 reps of weakness #1
Min 2: 5-6 reps of weakness # 2

Endurance WOD
For time:
200 lunges
100 cal row
150 DU
100 cal bike
200 air squats

*40:00 time cap

A: Push ups 5xMax
B: SA lat pull Downs Supinated 3set
C: Seated SA DB press 2set
D: Reverse DB flys 2set
E: Triceps push downs 2set

E6mom for 30min

20x power cleans w/ drop & re-grip

Aim to rest 3-4min every round

For time
800m run
21 burpees box jump over 60cm
800m run
21 clean and jerk 70kg
800m run
21 burpees box jump over 60cm
800m run

For time:

40 Deadlift (bodyweight)
20 burpee over bar
40 Front squat (50% bodyweight)
15 burpee over bar
40 Power clean (50% bodyweight)
10 burpee over bar
40 STOH (50% bodyweight)
5 burpee over bar
40 OHS (empty bar)

Time cap 40min.

5 Rounds BB complex
2 deadlifts, 3 power cleans, 3 squat cleans, 4 push press
-then-
4 Rounds
20 SA KB swings
12 slam balls

Target 30cm above your reach.